WOD 11-12-12

Posted by barbb on November 13, 2012 · Leave a Comment 

Strength Floor press (95) 9 x 3 (30 sec. intervals) Fitness AMRAP 10 5 S2OH 10 bent over row 15 SDLHP 20 K2E. Result: 4+ 15 SDLHP @ 65#.

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WOD 11-10-12

Posted by barbb on November 11, 2012 · Leave a Comment 

OC Throwdown WOD 1 2012 15 Power clean (95/65) 30 DU. AMRAP 10. My Result: 326 reps.

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WOD 11-9-12

Posted by barbb on November 10, 2012 · Leave a Comment 

Strength 12×2 @ 50% of box squat max Result: 150 lbs. Fitness RFT 3 50 weighted lunges (25) 30 MD ball slams (20) 15 supine pull ups. Result: 7:47 Mobility Legs and traps

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WOD 11-8-12

Posted by barbb on November 9, 2012 · Leave a Comment 

Fitness AMRAP 20 5 hang clean (135) 20 hand release push ups 20 superman back extension 20 lateral bar jumps 1 lap, increasing a lap each round Noon: 3+4 laps (45 sec off full 4), pull under speed AMRAP 7 Comp Practice (PM) 10 OHS (95) 50 DU PM: 3, overhead press work- ability to … Continue reading →

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WOD 11-7-12

Posted by barbb on November 8, 2012 · Leave a Comment 

Strength Box squats 5-5-5-3-3-3-1-1-2 285 lbs. Fitness Burpee Then Thruster & DU 6 burpees every 30 seconds for 10 minutes Then 5 minute rest, setup, warm up 8 thrusters (115/75) 20 DU EMOTM for 20 minutes. My Result: Living fucking hell! RX (burpees easy part). Mobility Hips

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WOD 11-5-12

Posted by barbb on November 6, 2012 · Leave a Comment 

Strengh Strict Press – find 3 RM 125 lbs. (PR, equal to last 1RM) Squat Clean progression- skill oriented, find weight that can be done all rounds, but is taxing by last 1-2. 7 rounds – power squat clean, hanging squat clean, high hang squat clean 115# Focus on fast elbows, up and under Fitness … Continue reading →

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WOD 11-3-12

Posted by barbb on November 5, 2012 · Leave a Comment 

FUN DAY 6 HSPU 12 Ring Dips 24 Plate/ Ball walking Lunges 1 lap (~250m) 5 rounds

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WOD 11-2-12

Posted by barbb on November 5, 2012 · Leave a Comment 

FITNESS 30 air squate 20 MD Ball throws (14#) 3 sprints (must walk back to starting point) 5 rounds, 14:30 Comp. WOD AMRAP 20 min. 2 Power Cleans (115#) 4 Pistols 8 Pull Ups 16 T2B 32 DU 7 completed, 434 reps. MOBILITY Shoulders STRENGTH off

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WOD 11-1-12

Posted by barbb on November 2, 2012 · Leave a Comment 

Strength 3×3, 3×2, 3×1 1 rep = 1 power snatch, 1 hanging snatch Increase weight as need 1st two rounds, last round increase each set Finsihed at 105 lbs. PM Oly Class 1RM Snatch Balance 125 lbs. 1 RM Hang Squat Clean 115 lbs. (PR) Mobility Shoulders Fitness ] Off

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WOD 10-31-12

Posted by barbb on November 1, 2012 · Leave a Comment 

Strength (WOD) Find heavy DB weight for push press 10 DB push press Max chin ups 6 rounds      (20-25-35-40-45-50:warm up, 55 only 4 reps before stop) 50# 4 rounds, 45# 2 rounds Chin ups:12,8,8,6,9,9 Fitness 10 dead lifts (155 lbs.) 20 burpees 30 smash balls (30#) 40 windshield wipers AMRAP 25    6 rds … Continue reading →

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